WeightLifting/ Yoga Wednesday 11-4

/in /by

Strength

Clean + Hang Clean

Weightlifting 

Snatch Balance

3-3-2-2-2

Weighted Pull-ups

5-5-5-5

WOD

Performance

4 Rounds of…

20 DL (135/95)

8 Burpee Tuck Jumps

100m MB run (20/14)

Then, 30 WB (20/14)

Fitness

4 Rounds of…

20 Slam Balls

8 Burpees

100m run

Then, 30 Air Squats

Cash out– Bicep Curls 

  

Tim’s BDay Tuesday 11-3

/in /by

Group Warm-up

Strength

(Pause) Split Jerk

3-3-2-2-1-1

Light- focusing on speed and technique

WOD

9min AMRAP

Ascending Ladder by 3

S2OH (135/95)

Box Jumps

Cashout– 52 cal row for time

  

Motivational Monday 11-2

/in /by

Strength

Back Squat

8-8-8-8-8

WOD 

4RFT

25 DU’s

8 Power Cleans (155/95)

12 Ring Rows

Fitness WOD

4RFT

75 Singles

10 KBS

10 Ring Rows

Cash out

Bent rows

5-5-5-5